Nick Bloch's Blog – April 2016 Archive (20)

160429 WOD

Strength: 20 minutes

1a) deadlift - ADD #10 TO YOUR 1RM THEN TAKE 90%

warm-up sets - 5 @ 40/50/60%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (TIE OR BEAT REPS FROM 4/1)

1b) 5 x 1:20 plank hold, weighted if possible

Conditioning: 5 rounds

1:00 max ttb/knee raises

:30 rest

1:00 power cleans c-155/115# rx-135/95#

:30 rest

*score is total combined reps for all 5 rounds

Added by Nick Bloch on April 28, 2016 at 7:00pm — No Comments

160428 WOD

Conditioning: 18 EMOM

1 - rope climbs c- 2 (1st legless) rx-2 (sub alt rounds 5 rope walks or :30 chin-up hold)

2 - box jump overs c-18 rx-12 (sub step-up/over) 24/20"

3 - calorie row c-17/14 rx-14/12

Movement and Mobility w/ Sara 15-20 minutes

Added by Nick Bloch on April 27, 2016 at 7:00pm — No Comments

160427 WOD

Strength: 20 minutes

1a) push press - ADD #5 TO YOUR 1RM THEN TAKE 90%

warm-up sets - 5 @ 40/50/60%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (TIE OR BEAT REPS FROM 3/30)

1b) 5 x 5 strict pullups or 5 x 10 ring rows

Conditioning: 

0 - 8:00

21-15-9

STOH c-155/115# rx-115/75#

deadlift

8:00 - 14:00

12-9-6

thrusters

front rack lunges alt. legs

Added by Nick Bloch on April 26, 2016 at 8:46pm — No Comments

160426 WOD

BBG: every 2:00 for 7 rounds

3 touch and go power snatches (start at 50% 1rm power snatch and add weight each round)

Conditioning: 5 rounds for time (12 minute cap)

10 power snatches c-135/95# rx-95/65#

40 double unders (sub 120 singles)

Extra: 3 x 20 shoulder taps (against wall)

Added by Nick Bloch on April 25, 2016 at 9:00pm — No Comments

160425 WOD

Strength

1a) back squat - ADD #10 TO YOUR 1RM THEN TAKE 90%

warm-up sets - 5 @ 40/50/60%

working sets - 5 @ 65%, 5 @ 75%, 5+ @ 85% (TIE OR BEAT REPS FROM 3/28)

1b) 5 x 3 - standing box jumps for max height (start first set after your 50% warm-up set)

Conditioning: 13 AMRAP

row 20 calories

     3 rounds

         5 pull-ups (sub jumping pull-ups)

        10 pushups

        15 air squats

20 burpees

Added by Nick Bloch on April 24, 2016 at 7:37pm — No Comments

160422 WOD

Strength: 20 minutes

1a) deadlift - 5x5 @ 50% (deload)

1b) partner leg curls - 5x8

Conditioning: 8 min AMRAP

3,6,9, etc ladder

TTB (sub knee raises)

clean and jerks 135/95#

Extra: tabata bar hang x 6 rounds :20/:10

Added by Nick Bloch on April 21, 2016 at 7:48pm — No Comments

160421 WOD

Conditioning: 12 EMOM

E - 3 shuttles

O - HSPU c-15 rx-10 (sub :45 hs hold)

Movement & Mobility with Sara - 20 minutes

Added by Nick Bloch on April 20, 2016 at 9:25pm — No Comments

160420 WOD

Strength: 15 minutes

1a) push press - 5x5 @ 50% 1rm

1b) ring rows - 5x8 (feet elevated on box)

Conditioning: "Randy" 10 minute cap (compare to 150512)

75 snatches for time 75/55#

Extra: 3 rounds

1:00 max calorie row

1:00 rest

*score is total calories

Added by Nick Bloch on April 19, 2016 at 8:30pm — No Comments

160419 WOD

Strength: 20 minutes

1a) db snatch (squat if possible) - 4x10 alt. r/l each rep

1b) strict press - 4x6 (work up in weight to something challenging but smooth)

Conditioning: 3 rounds for total time (15 min cap)

20 wall balls 20/14# 10/9'

15 c2b pullups

10 power cleans 135/95#

R 1:1

Added by Nick Bloch on April 18, 2016 at 5:33pm — No Comments

160418 WOD

DE-LOAD Week

Strength:

1a) front squat - 5x5 at 50% 1rm

1b) standing broad jump - 5x5 jumps, reset after each attempt

Conditioning: 15 AMRAP

40 calorie row

40 Russian KBS 53/35#

40 air squats

40 sit-ups

Extra: hollow/arch holds :20/:10 x 8 rounds

Added by Nick Bloch on April 17, 2016 at 7:59pm — No Comments

160415 WOD

1a) Deadlift (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 45%, 5 @ 55%, 5 @ 65%

working sets - 5 @ 75%, 3 @ 85%, 1+ @ 95% (1+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x1:00 weighted elbow plank

Conditioning: 15 min EMOM

1 - box jumps (step down) 24/20" c-20 rx-15

2 - 3 bar muscle ups (sub pullups - kipping or jumping)

3 - wall balls c-15 rx-12 20/14# to 10/9'

Added by Nick Bloch on April 14, 2016 at 8:14pm — No Comments

160414 WOD

Conditioning: 12 min OMEM

E - 3 shuttle sprints

O - pistols c-20 rx-14 (sub 15 goblet squats 53/35#)

Movement and Mobility w/ Sara

Added by Nick Bloch on April 13, 2016 at 9:26pm — No Comments

160413 WOD

1a) Push press (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 45%, 5 @ 55%, 5 @ 65%

working sets - 5 @ 75%, 3 @ 85%, 1+ @ 95% (1+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x8 barbell bent over rows (switch grip throughout sets)

Conditioning:

10 min AMRAP

15 thrusters 95/65#

15 calorie row

3 rope climbs (sub 5 rope walks)

6:00 to find 5rm front squat (from the…

Continue

Added by Nick Bloch on April 12, 2016 at 8:30pm — No Comments

160412 WOD

Strength: 15 minutes

1a) strict weighted pullups - 4x5 (sub 5x5 3 second eccentric pullups on box)

1b) single arm kb overhead lunge - 4 x 100' (50'R/50'L)

Conditioning:

0:00 - 8:00

21-15-9

deadlifts 225/155#

bar facing burpees

rest 5 minutes

13:00 - 20:00

9-15-21

TTB (sub x 2 knee raises)

power snatch 115/75#

Added by Nick Bloch on April 11, 2016 at 7:00pm — No Comments

160411 WOD

1a) back squat (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 45%, 5 @ 55%, 5 @ 65%

working sets - 5 @ 75%, 3 @ 85%, 1+ @ 95% (1+ means as many reps as possible, stopping 1 rep before technical failure)

1b) Alternate each set of back squats, including warmup sets, with 3 seated box jumps (work to a near max height jump by the end of the last set)

Conditioning: 5 rounds (score is total DU)

2:00 to complete

100' hs walk…

Continue

Added by Nick Bloch on April 10, 2016 at 3:30pm — No Comments

160408 WOD

1a) Deadlift (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 40%, 5 @ 50%, 5 @ 60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (3+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x1:00 weighted elbow plank

Conditioning: 8 AMRAP

Ladder 2,4,6,8, etc

box jumps 24/20"

power cleans c-155/115# rx-115/75#

Extra: farmers walk x 3 laps

Added by Nick Bloch on April 7, 2016 at 7:32pm — No Comments

160407 WOD

Conditioning: 14 EMOM

E - 3 shuttle sprints

O - 8 front squats (from the floor) c - 155/115 rx - 135/95#

Movement/Mobility -  20 minutes led by Sara Bashaw

Added by Nick Bloch on April 6, 2016 at 9:40pm — No Comments

160406 WOD

1a) Push press (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 40%, 5 @ 50%, 5 @ 60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (3+ means as many reps as possible, stopping 1 rep before technical failure)

1b) 5 x10 db/kb single arm bent over row

Conditioning: 3 rounds for time (13 min cap)

20 pullups (sub jumping pullups)

30 wall balls 20/14# to 10/9'

40 double unders/1:00 practice

50 Russian KBS…

Continue

Added by Nick Bloch on April 5, 2016 at 8:00pm — No Comments

160405 WOD

BBG: 7 EMOM

3 T&G power snatches - start at 50-60% 1rm power snatch and add # throughout the 7 rounds. Try to finish heavier than last week

Conditioning: 17 AMRAP

20 calorie row

10 power snatches c-135/95# rx-95/65#

3 rope climbs (sub :45 chin-up hold)

Added by Nick Bloch on April 4, 2016 at 2:30pm — No Comments

160404 WOD

1a) back squat (ALL OF THESE PERCENTAGES ARE BASED OFF 90% OF YOUR 1RM)

warm-up sets - 5 @ 40%, 5 @ 50%, 5 @ 60%

working sets - 3 @ 70%, 3 @ 80%, 3+ @ 90% (3+ means as many reps as possible, stopping 1 rep before technical failure)

1b) Alternate each set of back squats, including warmup sets, with 3 seated box jumps (work to a near max height jump by the end of the last set)

Conditioning: 12 EMOM

E - 10 thrusters c-115/75# rx-95/65#

O - 12 ttb (sub x…

Continue

Added by Nick Bloch on April 3, 2016 at 8:00pm — No Comments

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